Greek Yogurt Chicken Wraps

My coworker Sarah brought these lettuce wraps to a potluck last summer, and I watched people go back for seconds without realizing they were eating something legitimately healthy. She'd mentioned casually that Greek yogurt was her secret weapon—tangier than mayo, way less heavy—and suddenly this simple chicken salad tasted restaurant-quality. I made them the next week and understood immediately why she'd become the person everyone asked for recipes.

My sister showed up to a family gathering stressed about what to bring that wouldn't derail her fitness goals, and I suggested these wraps. Thirty minutes later, my uncle was asking what was in them because he'd eaten five, convinced they were indulgent. She still jokes about how she accidentally made health food taste good.

Ingredients

• Cooked chicken breast: Two cups shredded or diced gives you enough protein to feel substantial; rotisserie chicken saves time and adds a subtle smokiness that elevates everything.
• Celery: Half a cup finely diced provides that crisp, slightly bitter note that balances the sweetness of the dressing and grapes.
• Red grapes: Halved at half a cup, they burst with juice and sweetness; fresh and not too waxy ones make a real difference.
• Red onion: A quarter cup minced gives you sharpness without overwhelming, and the color looks beautiful scattered throughout.
• Cucumber: A quarter cup diced adds coolness and texture; remove excess seeds if your cucumber is super seedy to avoid sogginess.
• Plain Greek yogurt: Two-thirds cup is your base, and full-fat or 2% tastes creamier than non-fat, which can taste chalky once mixed.
• Dijon mustard: One tablespoon brings tanginess that plays perfectly against the sweetness of honey and grapes.
• Fresh lemon juice: A tablespoon brightens everything and keeps the yogurt from tasting flat or boring.
• Honey: One teaspoon rounds out the dressing with subtle sweetness; it also helps emulsify everything into something cohesive.
• Garlic powder: A quarter teaspoon is your background player that makes people ask what makes this taste so good.
• Fresh dill or parsley: Two tablespoons chopped sprinkled in just before serving tastes infinitely fresher than dried herbs.
• Butter or romaine lettuce: Eight large leaves should be washed and dried completely or the wraps get soggy and fall apart.
• Sliced almonds or walnuts: Optional but worth it for that slight crunch that makes eating this feel intentional rather than haphazard.

Instructions

Gather and prep your vegetables:

Dice everything into pieces small enough that they feel delicate when you bite into them. This takes longer than you'd think, but it's worth it because smaller pieces distribute evenly and look more refined.

Combine chicken and vegetables:

Toss them together in your largest bowl so you've got room to work. The chicken should be cool enough that it won't wilt anything, but still tender enough to break apart easily.

Make the dressing separately:

Whisk Greek yogurt, Dijon mustard, lemon juice, honey, and garlic powder in a small bowl until smooth. This prevents you from accidentally over-mixing and making the salad dense.

Dress and season:

Pour the dressing over your chicken mixture and toss gently until everything is coated evenly. Taste it before you serve it; salt and pepper adjust everything in unexpected ways.

Build your wraps:

Spoon a generous amount of salad into the center of each lettuce leaf and fold the sides up like you're tucking in a baby. Don't overfill or they'll fall apart when you pick them up.

Garnish and serve immediately:

Top with almonds or extra herbs so they add crunch right when you eat them rather than getting soggy. Serve right away while the lettuce is still crisp.

Save

I served these at a dinner party where someone mentioned they were avoiding carbs, and I watched him eat three wraps while not realizing how much protein he was getting. That moment when health food stops feeling like deprivation and just becomes delicious is the whole reason I keep making these.

Why Lettuce Wraps Change Everything

The moment you trade bread for lettuce, something shifts psychologically. You're not depriving yourself; you're choosing something lighter and fresher that tastes just as satisfying. The butter lettuce stays pliable and won't shatter, while romaine gives you more structure if you want to be aggressive with your filling.

The Greek Yogurt Advantage

Mayo-based chicken salad is undeniably delicious, but Greek yogurt brings something different to the table: tang that keeps your palate interested, protein that actually matters nutritionally, and a texture that feels luxurious without sitting heavy in your stomach. The first time I made this swap, I thought I'd be missing something; instead, I felt like I'd discovered a better version of an old favorite.

Variations That Keep Things Interesting

This base is forgiving enough that you can play with it depending on your mood or what's in your fridge. Swap the grapes for diced apple or dried cranberries if you want something more autumnal, or add a pinch of smoked paprika if you're craving more depth. Consider tossing in sunflower seeds or pecans instead of almonds, or stirring in a teaspoon of curry powder for something completely different that still works.

• Roasted chicken adds smokiness that regular poached chicken can't match.
• A tiny pinch of cayenne pepper creates a subtle heat that surprises people in the best way.
• Mint instead of dill gives you a completely different flavor profile that feels bright and summery.

Save

These wraps remind me that healthy eating doesn't have to feel like punishment; it's just about paying attention to ingredients and assembling them thoughtfully. Make these when you want something that tastes indulgent but leaves you feeling energized instead of sluggish.

Recipe FAQs

→ What type of chicken works best for this dish?

Cooked chicken breast, either shredded or diced, works well. Rotisserie chicken can also add extra flavor and convenience.

→ Can I substitute any ingredients in the mix?

Yes, red grapes can be replaced with diced apples or dried cranberries for a different touch of sweetness and texture.

→ What kind of lettuce is ideal for the wraps?

Butter lettuce or romaine leaves are preferred due to their size and crispness, providing a sturdy but tender wrap.

→ How should the dressing be prepared?

Whisk Greek yogurt with Dijon mustard, lemon juice, honey, garlic powder, salt, and pepper until smooth for a flavorful, balanced dressing.

→ Are there suggested garnishes to enhance flavor?

Sliced almonds or chopped walnuts add crunch and nutty depth, and extra fresh herbs can be sprinkled on top for brightness.